Early Signs of Burnout and Work Anxiety: What to Watch For
You might be telling yourself it’s just a busy week.
A bit of a rough patch. Everyone’s tired, right?
But if you’re waking up with a sense of dread, pushing through the day on autopilot, and collapsing in the evenings without feeling any real rest - something deeper might be going on.
Many of the people I work with are used to carrying a lot. Health and social care professionals, stretched thin between back-to-back demands. Corporate millennials, juggling deadlines, expectations, and the quiet pressure to always perform. They’re compassionate, capable, and deeply committed. And often the last to realise they’re burning out.
What Burnout Can Look Like (When You’re Still Functioning)
Burnout isn’t always dramatic. Sometimes it creeps in quietly.
You start to feel numb. Work that once gave you meaning begins to feel hollow. You can’t focus like you used to. Little things set you off. You keep saying “I’m fine,” but deep down, you know something’s not sitting right.
Psychologist Dr. Sherrie Bourg Carter writes:
“Burnout doesn’t happen suddenly. It creeps up on us, gathering momentum over time like a slow leak. Only when the damage is done do we finally notice.”
(Source: Psychology Today)
According to the World Health Organization, burnout is a state of chronic workplace stress—marked by emotional exhaustion, cynicism, and a reduced sense of accomplishment (WHO, 2019). But it doesn’t just show up in spreadsheets and performance reviews. It shows up in your body, your mood, your relationships, your sleep.
Anxiety at Work: The Hidden Layer Beneath the Stress
Burnout and anxiety often go hand in hand. You might feel wired and worn out at the same time - unable to stop, but also unable to really engage.
Here are some signs that anxiety might be part of what you're dealing with:
Feeling constantly on edge, even when nothing’s urgently wrong
Racing thoughts or replaying conversations after work
A tight chest or butterflies in your stomach before meetings
Avoiding emails or tasks because they feel too much
Difficulty relaxing - even when you’re meant to be off
Psychotherapist Megan Bruneau writes:
“Anxiety thrives in silence. The more we push it down, the more it leaks out sideways - through irritability, perfectionism, or chronic exhaustion.”
(Source: Forbes, 2016)
If you’re in healthcare or a high-pressure role, it’s easy to think this is just part of the job. But just because something is common doesn’t mean it’s sustainable.
Why People Like You Are More at Risk
Those in helping professions often prioritise others’ needs over their own. There’s a culture of coping. Of not wanting to let anyone down. Of holding it all together, no matter what.
Meanwhile, in corporate roles - especially among millennials - there’s a constant undercurrent of “not doing enough.” Always reachable. Always responsive. Always needing to prove your worth. And even when you achieve what you set out to, it rarely feels like enough.
Psychologist Dr. Emily Nagoski sums this up beautifully:
“Burnout is not a personal failure. It’s a reflection of the mismatch between the demands placed on us and the resources available to us.”
(Source: Burnout: The Secret to Unlocking the Stress Cycle, 2019)
You don’t have to be in crisis for this to be affecting you. You just have to be human.
How Therapy Can Help (Even If You're Not Sure Yet)
You don’t need to have everything figured out to start therapy.
Sometimes the work is just about making space to breathe. To speak out loud what you’ve been carrying alone. To notice how long you’ve been in survival mode - and gently explore a different way.
Together, we can look at the patterns that are keeping you stuck, and what might need to shift. We can explore tools to help you manage anxiety, recover from burnout, and reconnect with what matters to you - not just what’s expected.
If this feels familiar, I invite you to reach out. Whether you’re completely burnt out, quietly struggling, or just unsure - it’s okay to ask for support.
I offer online sessions across the UK, and face-to-face therapy in Barry, South Wales. You can learn more or book a free initial consultation here:
You don’t have to wait until everything falls apart. You’re allowed to reach out when things feel heavy, even if from the outside it all looks fine.
What You Can Do Today
If you’re feeling stretched thin or stuck in survival mode, even small shifts can help you begin to feel more grounded.
You don’t have to figure everything out all at once. Start by offering your nervous system a little breathing space — literally.
In this article on understanding anxiety, I share simple, effective relaxation techniques like box breathing, progressive muscle relaxation, and visualisation that can help calm your body and quiet your mind.
Pick one that feels manageable and try it today — not as a fix, but as an act of care.
And if you're ready for deeper support, therapy offers space to slow down, reflect, and rebuild from the inside out. You don’t have to do this alone.
